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Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row 2 Rounds (Hip Circle W Coach) then 2 Rounds 12 DB Goblet Squats 12 DB Sumo Squats 12 DB Deadifts 6L/6RStrength/ Accessory (4 Rounds for weight)Every 90 Sec X 4 Sets (24 Min) -6-7

Praise Athletics - Strength & ConditioningWarm up 400N Run/500 M Row 2 Rounds 5 Reps of Each Down + Finish High Pull Muscle Clean P Clean Strict Press Push Jerk Specific Warm-Up 1 Round (empty barbell, 3-5 reps of each) Clean deadlift to Mid Thigh Hang

Praise Athletics - Strength & ConditioningWarm up 400M Run AMRAP X 7 Min 60 Sec High or Low Planks 15 Banded face Pulls 30 Sec Pull Up Hang 30 Sec Nose To Wall HS Hold 12 Ring RowsStrength/Accessory (No Measure)5 Sets 2-4 Strict Tempo Ring Dips @

Praise Athletics - Strength & ConditioningTeam Metcon (AMRAP - Rounds and Reps)AMRAP X 25 3 lateral burpees over the dumbbell* 3 dumbbell clean-to-overheads* 30-foot Synchro walking lunge (2 x 15 feet) *P1 3 Burpees over DB, then P2, P1 DB Clean to OH, the

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds *add a lil weight every round 12 BB Deadlifts 9 BB P Cleans 6 F squatsSkill Work 5-6 Min Dubz practiceMetcon (Time)50 Dubz/ 100 singles 21 Front Squats 95/135 50 Dubz 21 P Cleans 105/155 50 Dubz 21

Praise Athletics - Strength & ConditioningWarm up 600M Run/ 800M Row Dynamic Warm Up w CoachMetcon (Time)2 Rounds for time 600M Run (800M Ski) 40/50 Cal Row 30/25 Cal Bike Rest 3 Min

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 20 Cal Bike 4-5 Min PVC Shoulder work 2 Rounds :25 Sec on/ :20 Sec off -Snatch Grip deadlifts -Hollow hold -Superman Hold -PVC OH SquatsDeadlift (5X3 Set 1 & 2 @ 75% Set 3 & 4 @

Praise Athletics - Strength & ConditioningWarm up 400M Run/500M Row 3 Rounds 5 BB Bench Press @ 32X3 Tempo *add # Each Round :20 Sec HS Hold/:30 Sec High Plank :40 Sec OH Plate Hold 25/45Bench Press (5 X 3 (@32X3 Tempo) @ 75-80%)Metcon

Praise Athletics - Strength & ConditioningWarm up 400M Run or %00M Row 2 Rounds :20 Sec Lunge Hold L/R 10/10 Split Squats 10 Wall Balls (Light)Back Squat (5 X 3 (pause for 3 Sec @ bottom) @ 80 %)Metcon (AMRAP - Rounds and Reps)AMRAP X

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row 3 Rounds 10 BB Good Mornings 10 BB Sumo Deadlits 10 Hollow Rocks 10 SupermansDeadlift (5X4 Tempo Deadlifts @ about 70-75% 51X5)Metcon (AMRAP - Rounds and Reps)AMRAP X 16 200M Run/ 10/12 Cal Row 21